I eat yogurt for a dessert or have cheese on my sandwitches. I tend to have a high fiber cereal in the mornings with a banana, which of course needs milk.
And I love my 3 pt mocha's which have 1 cup of milk in it!!!!! Hope this helps
I get mine from drinking a latte, eating a pudding cup, yogurt or a slim-a-bear ice cream sandwich. Actually, dairy is one of my favorites because I consider all of these things "treats". I hope this helps you. Good luck!